Weekly Sprinting Workout & Strength Training Routine

Sprinting burns calories and works your muscles.
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Sprinting is a good workout for women because you can lose weight and stay healthy without having to find time in your busy schedule to hit the gym. Who has time for that between family, work and home obligations? Add strength training a couple of times a week to work your upper body. This will help you develop a proportionate look and a silhouette you'll be proud to show off. Create a routine that fits with your schedule to ensure that you'll stick with it.


    You aren't an Olympic sprinter, so you don't have to bust out a three-times-a-day workout schedule. However, modifying the basics helps you create a routine that maximizes the benefits of sprinting and strength training. You'll probably run most days of the week and strength train two or three days per week. Don't panic -- it won't take as much time as you think. Mix and match the various aspects of your routine to challenge your muscles in different ways and get the most out of your workout.

Sprinting Routine

    It is important to warm up before a sprinting routine; if you don't, you could wind up sidelined. A warmup increases the blood flow to your muscles, which helps reduce the chance that you'll hurt yourself. Jogging for 10 minutes is a good warmup because it mimics the movements you use during sprinting. During your workout, practice accelerations by sprinting for a variety of distances. For example, do six 150-meter sprints, then do two or three 300- to 600-meter runs. Finish with a cool-down session, which helps your muscles transition back to normal functioning.

Strength Training Routine

    Weight training helps maximize the strength in your lower body, which aids in endurance and speed when you're sprinting. If you completely avoid the weight room, your lower body will look developed and your upper body won't. You don't want that lopsided appearance! Strength training helps create definition in your arms, shoulders, core and back and reduces the risk of getting hurt when you sprint. Warm up with a light jog or march to get the blood flowing to your muscles. Do at least one set of 12 repetitions of each exercise in your routine two or three times per week, adding more as you get stronger. Or, you can progressively add weight and lower repetitions as you go. Squats, deadlifts, chest presses, pullups, push-downs, chin-ups and bicep curls are good options.


    It is important to include a day of rest between strength training sessions and one complete day off from lifting weights and sprinting each week. Sounds good, right? This gives you a much-needed break but produces the results you're looking for too. When you exercise, your muscles get small tears. When you rest, your body repairs this damage, which is when gains in strength and mass occur. Over-training increases the risk of injuries and may even slow your progress. If you wind up sidelined, you won't be burning any calories or building strong muscles.

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